Painstorm-March 17th!

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Saturday, March 17-yes, that is only 2 weekends away-will be a CrossFit Painstorm at CrossFit Flagstaff!
   
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The History: (courtesy CrossFit.com)
The first Painstorm was a gathering of some
of the UK Crossfitters. Given that some of them traveled up 6 hours (by bus) for
the meeting, no one felt like doing Fran and calling it a day. So the first
Painstorm was something like warm up one round of Helen, followed by a typical
CF WOD, followed by the Secret Service Snatch test, and of course partying
afterwards.

The Painstorm soon evolved into a monthly competition
between CrossFit
London
(represented by Kempie and Karl Steadman), CrossFit Central Scotland
(represented by Davie and his crew) some displaced US military (Gordon Limb and
some marine flyers in London, Brian White and his group called team Fallujah)
and the group from Brand
X
. Dan Colson from CrossFit
Rockford
has "happily" joined in for the last three or four.

Karl, Davie and Jeff take turns creating the Painstorms. They tend to be
long efforts, in keeping with the original tradition. Weights and reps are
scaled of course, so everyone can join in.
(text courtesy of Jeff
Martin)

Painstorm XX -from December, Santa’s Revenge or "Fight Gone Crazy"
Brought to you by Karl Steadman and
friends.

1 min at each station with 1 min rest after each 5 ( Fight Gone Bad
style).
TWO rounds (Two times through each rotation 40 minutes of total work
time).
Score equals total reps just like FGB (only
worse).

Rotation A
1 – hspu
2 – m/up
3 –
squats
4 – sit ups
5 – pull ups

Rotation B
1 –
kbell swing
2 – kbell left arm snatch
3 – kbell walking lunge
4 – kbell
right arm snatch
5 – kbell goblet squat

Rotation
C

1 – push press
2 – sdhp
3 – split jerk
4 – power
clean
5 – thruster

Rotation D

1 – burpees
2 –
10m sprint
3 – pull up
4 – push up
5 – row

Loading is 40kg
(95lb) with 16kg kbell. Scale to suit.

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